Here is a three day dumbbell workout plan: 
Day 1: Upper Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell shoulder press - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps
Day 2: Lower Body
- Goblet squats - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps
Day 3: Total Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps
Each workout day includes:
- Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks) followed by some dynamic stretching (e.g., arm circles, shoulder rolls)
- Rest: 30-60 seconds between sets
- Plank - 3 sets of 30-60 seconds
- Bicycle crunches - 3 sets of 30 - 60 seconds
Some final notes to keep in mind regarding exercise:
- If you notice an exercise is becoming easier, increase weight or duration.
- Exercise can be challenging, but you need to constantly challenge yourself to see results.
- What you eat is important. If you eat too little, you won't see any muscle gain.
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